alternating T-3000 at beginning of every month followed by 30x100 holding at or better than your T-3000 time two weeks later, alternating for several months. Hardest because I hated it so much. And I promised myself I would never make a swimmer do a T-3000. And I never have.
College:
Freshman year training trip, stroke groups did 20x200 and distance group did 20x400, LCM. I did 20x200 BR on descending intervals in sets of 4: 3:10, 3:05, 3:00, 2:55, 2:50. Thinking back on it now makes my groin and knees hurt so bad...
Masters:
Switched to more speed type stuff last year and it has worked really well for me. Couple sets (SCY) that have been burners:
3x
3x25 @ :05 rest @ P100
75 @ P200
2:00 rest
"VO2 Max"
(150 EZ after each set of 50s)
8x50 @ :45 @ P200
6x50 @ 1:00 @ P200
4x50 @ 1:15 @ faster than P200
2x50 @ 1:30 faster again than your "faster than P200"
and the hardest set I did this past SCY season was my buddy's idea:
alternating T-3000 at beginning of every month followed by 30x100 holding at or better than your T-3000 time two weeks later, alternating for several months. Hardest because I hated it so much. And I promised myself I would never make a swimmer do a T-3000. And I never have.
College:
Freshman year training trip, stroke groups did 20x200 and distance group did 20x400, LCM. I did 20x200 BR on descending intervals in sets of 4: 3:10, 3:05, 3:00, 2:55, 2:50. Thinking back on it now makes my groin and knees hurt so bad...
Masters:
Switched to more speed type stuff last year and it has worked really well for me. Couple sets (SCY) that have been burners:
3x
3x25 @ :05 rest @ P100
75 @ P200
2:00 rest
"VO2 Max"
(150 EZ after each set of 50s)
8x50 @ :45 @ P200
6x50 @ 1:00 @ P200
4x50 @ 1:15 @ faster than P200
2x50 @ 1:30 faster again than your "faster than P200"
and the hardest set I did this past SCY season was my buddy's idea:
